500M row

10 Cherry Pickers

10 Kickers

10 Bow to Bends

10 Iron crosses

10 Scorpion

10 PVC pass throughs

On Rig: On the rig, perform 5 reps of: Scap Pull Ups, Kip Swings, Kipping Knee Raise, Toe2Bar

Barbell warmup: With an empty bar perform 5 reps of: Good mornings, Kang Squats, RDL, Deadlift (bar to mid-shin), deadlift (bar to ankle). Put bar down, then pick up in Clean Grip and perform 3 reps of:  dip/shrug, dip/shrug/high pull, high hang muscle clean, front squats, high hang squat clean, squat clean from knee, press, push press, push jerk


Deficit Deadlifts


Increase weight ea set

Compare to 15 Feb

Video courtesy of Rogue Fitness.  Our re-test of our 5X5 for Deficit Deadlifts should so a good increase in weight. Remember, keep that core tight and back as flat as possible at the bottom!


5 Rounds:

5 Clean & Jerks (135/95)

10 Toe2Bars

Your goal for this WOD should be sub-10 Min (2 min or less per round).  That means, the Clean & Jerks should be unbroken and Touch & Go.  If that means scaling the weight, do so today.  Today is about moving with a purpose more than it is about moving a lot of weight.  If 135/95 is 70% or higher of your 1RM, scale back.

Scaling Options:

Bar weight -> 115/80 -> 95/65 -> as needed

Toe2Bar -> Kipping Knee Raises -> Laying Toe2Bar -> V-Ups

Cool Down:

Cobra Pose – 2 min


Iron Cross Hold – 1 Min per side

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